Thursday 03202014


The StrongFirst Kettlebell Course is coming to CrossFit Progression April 6th from 9:45am – 5:45pm for a 1 day seminar.  No previous Kettlebell training required, this is a great opportunity to learn the fundamentals of strength training through Kettlebells!   

Sign up here to register

Please like CFP’s FIT page.  More info coming soon!


All Levels

A.  Back Squats – 4 x 1 w/3 Min Rest

(Beginners scale up to 4 x 10)

B.  3 Sets (Recovery Pace)

10 x Russian Swings

10 x Squats

5 x Strict Pull-ups

10 x Push-ups

5 x Bar Taps

2-3 x Wall Walks

-Post results under comments

5 Responses
  1. Laura S

    A. Back squats @ 100. I don’t know my one rep and I definitely could have gone heavier but with 14.4 tomorrow I stuck with just slightly heavier than I’m use to.
    B. 8:23

  2. Susan kian

    Worked out on my own at Cfp strength, didn’t have much time to workout because I had dinner guests.

    4 rounds back to back :
    10 wb
    10 dips
    10 deadlift + barbell row with 45 lbs
    10 box step ups
    15 kb swings 1 pood

  3. Lindsey Grace

    A. 160# (5#PR!)
    B. Forgot to look at the time….oops. It was under 10 min. Did my first wall walks….definitely didn’t get completely vertical but was glad I tried them. I hate being upside down!

  4. JennF

    Travel WOD
    Walked for 8 min as warm up
    EMOM Started with 30 second planks and 5 strict push ups * 15 rounds

    Then did 40 air squats
    30 sit ups
    20 dumbbell presses

    5 rounds– did not keep track of time.

  5. David Muscarella

    I did 4×8 back squats to a box. I did 95#, 125#, 155#, 185#, and 205#.
    Used a green kettle and a black band.